Scallops Provencal

Scallops Provencal is a delightful seafood dish that highlights the natural sweetness of scallops, enhanced by aromatic herbs and a zesty garlic-lemon sauce. This light yet flavorful dish is perfect for a romantic dinner or a special occasion.

Ingredients

• Sea scallops - 300 grams
• Olive oil - 2 tablespoons
• Garlic cloves - 3, minced
• Cherry tomatoes - 150 grams, halved
• Fresh parsley - 2 tablespoons, chopped
• Fresh basil - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• White wine - 50 ml

Steps

1. Rinse the scallops under cold water and pat them dry with paper towels. Season both sides with salt and black pepper.
2. In a large skillet, heat the olive oil over medium-high heat. Once hot, add the scallops and sear for about 2-3 minutes on each side until they are golden brown and cooked through. Remove them from the skillet and set aside.
3. In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant but not browned.
4. Add the cherry tomatoes to the skillet and cook for 3-4 minutes until they start to soften. Pour in the white wine and let it simmer for 2 minutes.
5. Stir in the lemon juice, chopped parsley, and basil, mixing well.
6. Return the scallops to the skillet, gently tossing them in the sauce to coat. Cook for an additional minute to warm through.
7. Serve the scallops hot, drizzled with the tomato and herb sauce.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in omega-3 fatty acids that support heart health.

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